Easy Vegan Pumpkin Alfredo Sauce

A super easy vegan pumpkin alfredo sauce that is creamy and flavorful and makes for the perfect healthy fall dinner recipe.  It is also nut free and made with only 8 common ingredients that you likely already have at home!

This post is sponsored by my friends at Mueller’s® Pasta.  All opinions and texts are my own.

Fall is officially in the air and that means it is time for all of the pumpkin recipes!  And while I love a great baked good as much as the next gal, I was really excited to use pumpkin in a savory way that would give you a great dinner recipe to have to have on hand when you are looking for something that is easy, quick, healthy, delicious, and super comforting.  And this easy vegan pumpkin alfredo sauce does all of those things! It is made in twenty minutes, uses only 9 ingredients (including the pasta!) and is the ultimate comfort food.

I put my sauce on top of Mueller’s® spaghetti.  I love this pasta brand because it is made with simple, real ingredients, it contains no fillers or preservatives, and it is also just delicious!  You know my ingredients matter to me and this pasta is just made with high-quality durum wheat and filtered water – that’s it!  Doesn’t get much simpler than that.

If you haven’t gotten enough pumpkin after dinner and are looking for a great festive dessert to go with it, check out my pumpkin spice pecan butter blondies, or my chocolate chip pumpkin cookies.  

Ingredients You’ll Need for Your Easy Vegan Pumpkin Alfredo Sauce:

  • Pumpkin puree – of course! Can’t have pumpkin alfredo without pumpkin, we use the real deal around here.  You can definitely buy an actual pumpkin and make this yourself, but I like to just buy the canned kind at the store 🙂
  • Coconut milk – no it does not make the sauce taste like coconut, but it does make it SUPER creamy.  I think coconut milk is the best plant based milk to use for this recipe because of how creamy it is, but if you’d really prefer to use something else, and plant based milk should do.
  • Vegan parmesan – I used grated parmesan so it melted nicely, you can use your favorite brand there are lots of them now!  If you are not vegan or dairy free you can also use regular parmesan.
  • Tapioca flour – so this is the only ingredient you might not keep on hand in your home.  And if you don’t, and you prefer not to go out and buy some, it is not a necessity for the recipe.  It just helps thicken the sauce up a little bit.  You could also sub for arrowroot starch or even corn starch, or again, just omit.
  • Olive oil – we cook our garlic in olive oil plus I love the taste it adds.
  • Spices – I used garlic, salt, and nutmeg to add more depth to the flavor of this sauce and also give it another touch of. fall with the nutmeg!
  • Pasta – as previously mentioned, I used Mueller’s® spaghetti for my pasta.  I love this brand because of its simple ingredients and great flavor. It uses no fillers or preservatives and is of course tasty! You could also use their elbow macaroni for a fun mac and cheese type pasta dish!
vegan pumpkin alfredo sauce

Tips for the Perfect Vegan Pumpkin Alfredo Sauce:

  • Use a creamy milk – I explained above that I used coconut milk because it is so creamy.  It helps give this sauce a great texture.  If you hate coconut milk for whatever reason you can use something else, but I’d pick something creamy! Maybe even like an unsweetened plant based coffee creamer would be good over another milk just for the texture.  But that is my two cents!
  • If it is not thick enough – add more tapioca flour, a tablespoon at a time.  That will really help thicken it.
  • Taste as you go – if you LOVE salt (hi, me) feel free to add more than the recipe says.  Want to get a little crazy and add some spice?  Feel free to through in some cayenne.  You can season it to your liking which is great about this recipe! (but also I am biased to the recipe below, I think it is perfect 😛 )

And that is it!  This is a pretty low maintenance recipe.  But if I missed something that you do have a question on don’t hesitate to reach out, I am here to help!  You can leave your question in a comment below or shoot me a message on Instagram.

In addition to the listed ingredients, you will need:

  • a pot to boil your pasta
  • another pot for your sauce
  • something to stir with

I hope you enjoy this cozy dinner all fall long!

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easy vegan pumpkin alfredo sauce

Easy Vegan Pumpkin Alfredo Sauce

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  • Author: Megan
  • Total Time: 20 minutes
  • Yield: 4+ servings 1x
  • Diet: Vegan


Vegan, Refined Sugar Free, Nut Free

A super easy vegan pumpkin alfredo sauce that is creamy and flavorful and makes for the perfect healthy fall dinner recipe.  It is also nut free and made with only 8 common ingredients that you likely already have at home!


  • 1 16oz box of Mueller’s spaghetti
  • 1 and 1/4 cup pumpkin puree
  • 1 can full fat coconut milk
  • 1/4 cup vegan parmesan cheese
  • 1 tbsp olive oil
  • 2 cloves garlic
  • 3/4 tsp salt
  • 1/8 tsp nutmeg
  • Optional: 1 tbsp tapioca flour


  1. Make your pasta: prepare according to instructions, you will fill a large pot with water and bring to a boil, add your pasta, and cook for about 10 minutes, until pasta is soft.
  2. While pasta is cooking, you will make your sauce.  Start by adding the olive oil and garlic to a large pan over medium heat and cook until fragrant.
  3. Then add the rest of your sauce ingredients, except the tapioca flour, and stir until combined. Taste and add more salt if desired.
  4. Lastly, add your tapioca flour to thicken the sauce, if desired. If you add it and still want it thicker, feel free to add another tablespoon.
  5. Once your pasta is cooked and drained, pour into the sauce, and stir until evenly coated.
  6. Best enjoyed immediately.


Leftover hack – save a small amount of your pasta water to add to the pasta when you go to reheat it.  This will help make it creamy again!

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Pasta
  • Method: Stovetop
  • Cuisine: Italian


  • Serving Size: 2 oz pasta

If you try this recipe please leave a rating and a review in a comment below! It would mean the world to me 🙂 If you remake on Instagram please also tag me at @donutworry_behealthy when you share so I can see your creation!


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